9305 Kings Hwy
King George, Virginia
(540) 315-1246

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Saturday 10/6/18

October 05, 2018

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit

Metcon (Time)

Teams of 3

For Time (30 Minute Cap):

1200 Meter Weighted Run (50/35)

140/100 Calorie Assault Bike

100 Hang Power Cleans (115/80)

80 Thrusters (115/80)

60 Squat Cleans (115/80)

EXTRA CREDIT

2k Row (Time)

Max Effort 2k Row

Metcon (No Measure)

3 Rounds NOT for Time

15 GHD Sit ups/Abmat

5 Wall Walks

30 Walking Lunges (rx+ weighted)

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